This post will focus on Macronutrients. As a fitness professional, I can tell you that the majority of your success with a fitness, performance, or nutrition program lies within your nutritional habits. You simply cannot out work a bad diet!
The three macronutrients our bodies require are Carbohydrates, Protein, and Fat. All three are needed in large quantities each day to help support the body's normal functions and to support additional physical activity. Technically Fiber and Water are counted as macronutrients as well, but I'll cover those in another blog post.
Carbohydrates
Carbohydrates (Carbs) are the primary source of energy in the body. After they are digested, they are processed into glucose that is converted into energy and used to support multiple metabolic processes that include mental and physical activity. When sugar moves to the cells, blood glucose will stabilize. If all the glucose processed is not used for energy, it is stored in the liver as glycogen.
The main source of energy for high-intensity exercise is carbs. Carbs protect muscle mass (protein) from being catabolized or used, during exercise and they fuel your brain and central nervous system. Limiting your carb intake will result in the loss of nitrogen. Nitrogen is a part of amino acids, if there is not enough nitrogen present, muscle breakdown can occur.
There are two types of carbs. They are Simple Carbs and Complex carbs.
Simple Carbs
Simple carbs are as they sound, simple, short-chain carbs. They are known as monosaccharides and disaccharides (two monosaccharides together). Simple carbs are simple sugars that are easily broken down and used as energy by the body. When simple carbs are eaten, blood glucose levels rise quickly. Simple carbs are naturally found in fruits, vegetables, and milk. Processed food also have simple carbs in them. Some types of simple carbs are sucrose, maltose, lactose, glucose, and fructose.
Complex Carbs
Complex carbs are made up of bigger molecules that are broken down into simple carbs. Complex carbs can be found in starches and fibers, starchy vegetables such as sweet potatoes, whole grain bread and cereal, and legumes. Complex carbs are called polysaccharides meaning many monosaccharides. They take the body longer to break down and digest. The benefit of this is that they don't spike blood glucose levels as much
Glycemic Index
All foods will have various affects on blood glucose and blood sugar levels are not dependent on just the amount of, or type of carbs consumed. The glycemic index is the measure of how quick the blood glucose rises after carbohydrate ingestion. The glycemic index scale is from 1 - 100. Complex, slow-digesting carbs are on the lower end, while simple, fast-digesting carbs are on the higher end.
Low GI = 1 - 55
Medium GI = 56 - 69
High GI = 70 and up
You can search the Web for food and their GI score. Processed foods will likely have a higher GI score than whole foods. The more ripe a piece of fruit is, the higher the GI score. The GI is helpful in determining the impact certain foods will have on blood sugar. High GI foods will increase insulin levels in the body causing hypoglycemia which increase the feeling of hunger. This may lead to overeating and excess weight gain. Foods with a lower GI score don't spike insulin levels as much which increases satiety and can help you feel less hungry.
Carbohydrate Intake Recommendations
The Dietary Guidelines for Americans recommends a daily intake of carbohydrates in the 45-65% range of daily Calories. For weight loss, carbohydrate intake can be reduced to 25-40% of daily Calorie intake.
The USDA and other nutritional science institutions recommend you get your carbohydrates from unprocessed and minimally processed vegetables, whole grains, beans, and fruits. Processed foods include those that have been packaged, enhanced with vitamins and minerals ie: fortified, frozen, or canned. Unprocessed foods are those natural, edible parts of animals or plants, that have not yet been frozen, cooked, or fortified. These are commonly referred to as raw or fresh foods.
Fats
Fats are often called lipids and they are required for vital bodily functions. Fat helps the body to store energy, provide protection for vital organs, provide insulation, aid in the transport of fat-soluble vitamins, and help with tissue growth and the production of hormones. Fat can also aide the body in the use of vitamins and keeps skin healthy. Fatty acids are smaller, more absorbable building blocks of fat. They are found in the body and in fats that we ingest. They come in forms of saturated and unsaturated fats. Triglycerides are the most common form of fat in the body and make up bodyfat. The body can make triglycerides and make up the majority of the fats we eat.
Saturated Fat
Saturated fats are the fats that turn solid when they reach room temperature. They are considered the "bad" fat that can cause cholesterol buildup in our arteries causing an increase risk of heart disease. Saturated fats are found in butter, shortening, lard, cheese, red meat, palm oil, coconut oil, and ice cream.
Unsaturated Fat
Unsaturated fats are the beneficial fats that remain liquefied at room temperature. They are considered to be "good" fat. There are two types, monounsaturated fatty acids (MUFA) and polyunsaturated fatty acids (PUFA). Monounsaturated fats include omega-9 fatty acids. Some sources of monounsaturated fats are olive oil, avocados, peanuts, cashews, and sesame oil. Polyunsaturated fats include omega-6 and omega-3 fatty acids, and some good sources are tuna, salmon, sunflower and pumpkin seeds, walnuts, and pine nuts. A benefit of consuming unsaturated fat is because they increase HDL cholesterol which can reduce the risk for heart disease.
Trans Fat
Trans fats are another type of unsaturated fat that is considered to be another "bad" fat. Trans fat can come from natural sources like beef, dairy, and lamb, eat sparingly. Artificial trans fats can be found in vegetable shortening, margarine, fried foods, cookies, crackers, and other snacks. Trans fat can increase LDL cholesterol levels which could increase your risk of coronary heart disease. Just be mindful of what you are eating and how much.
Fat Intake Recommendations
It is recommended by the American Heart Association (AHA) that we keep calories from fat limited to 30-35% of our daily Calorie intake. For weight loss, it can be beneficial to stay around 20%. The International Olympic Committee recommends no less than 15-20% daily Calorie intake for very active people or athletes.
Protein
Protein comes from chains of amino acids which are essential for building and maintaining muscle.Protein can be broken down and used for energy but this is not the body's preferred energy source. This does happen when there is a overall negative energy balance and the intake of other macronutrients are insufficient.
Amino Acids
Amino acids are the building blocks of protein. The body needs 20 different amino acids for muscle growth and function. 9 of the 20 amino acids are essential amino acids, or EAAs that need to be obtained from our diets.
Proteins are considered complete or incomplete. Complete proteins contain all the EAAs in the correct amount. some examples of complete proteins are eggs, meat, dairy, poultry, and seafood. Quinoa happens to be a plant-based complete protein. Incomplete proteins are missing EAAs in some way. Some examples of incomplete proteins are grains, nuts, peas, beans, and greens. When eaten together, they are known as complementary proteins and can make up a complete amino acid profile.
The consumption of complete proteins are essential for building lean muscle.
Protein Intake Recommendations
There are several factors that determine protein intake such as age, weight, health status, and body composition goals. Increasing protein intake will help increase muscle size and strength. In times of Calorie deficit for weight loss, protein can help preserve muscle.
Most research has pointed to a range from 0.7-1.0 grams of protein per lb of body weight, or between 10-35 percent of daily calorie intake.
Water
As part of of healthy diet, we should also consume between 91-125 ounces of water per day. About 20% of that intake comes from food and requirements can vary based on the level of daily activity.
Dietary Guidelines For Americans
There are 5 concepts found in the Dietary Guidelines for Americans.
1. Follow a healthy eating pattern across the lifespan.
2. Focus on variety, food amounts, and nutrient density.
3. Limit calories from added sugar, saturated fat, and reduce sodium intake.
4. Shift to healthier food and beverage choices.
5. Support healthy eating patterns for everyone.
Stay tuned for a future blog post on how to calculate macros and select foods that keep you within limits and help you reach your fitness and nutrition goals.
If you are ready to make a change and would like the help of a fitness and nutrition coach, shoot me an email to get started bradley@jumpersfitness.org or visit my website at https://jumpersfitness.org.
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